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Nutrition for Long Distance Running

12/12/2020

Food is fuel for runners, so it is no coincidence the diet of a marathon athlete greatly impacts performance. Not only should a runner increase food intake, but the quality of the meals will forecast the caliber of the run sessions.

Fat is burned during endurance runs, with the body focusing on utilization of sugar first, then stored glycogen. An astounding aspect of long distance running is how the body adapts to more efficiently burn fat as fuel.

Below are the main 4 food groups to support marathon training.

Carbohydrates - Carbs provide immediate energy and endurance athletes should aim to construct 60% at minimum of the total food intake with items such as bread, pasta, rice, and dairy.
Protein - Protein aids in the building of muscles and is readily available in eggs, beans, dairy, and meats.
Fat - Fat is the stored backup source of fuel and may be found in meat, fish, and nuts.
Fruits and vegetables - Both vegetables and fruits contain anti-inflammatory properties to combat soreness and prevent injuries.

#love #marathontraining #nutrition #running #singtamlee

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Half Marathon Training

12/6/2020

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The thought of running 13.1 miles may be daunting for most, but the good news is anyone can complete a half marathon with the proper training. To start, it is important to be aware of the two opposite training spectrums that will hinder your progress.

Overtraining: When an athlete ignores the signs of overreaching and continues to train. This may result in escalation of injury.
Lack of training commitment: Failing to maintain a training schedule or avoidance of increasing the run difficulty.

The secret to a successful half marathon training is priming the body to become accustomed to running for long periods of time, with consistent scheduled runs. Allow for three to four months span for the training schedule, as this will accommodate for life events such as illness and injury.

The Olympian running coach Jeff Galloway recommends initiating a three day per week running routine, averaging 30 minutes per session. This will establish the foundation for the long weekend runs.

Best of all, the long distance weekend runs may be set at a “conversational pace.” The incremental increases in miles will not only support strength and endurance building, but leave one feeling accomplished.

#love #halfmarathon #running #singtamlee

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Nutrition for Long Distance Running

Half Marathon Training

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